What Fruits Are Good for Collagen & Elastin for Skin?

The anthocyanins in blueberries help strengthen collagen fibers.

Collagen and elastin are two of the proteins that make up the connective tissues of the body, including the dermis, or skin. Collagen gives your skin its strength and assists with wound healing, while elastin keeps it firm and tight. As you get older, the network of collagen and elastin fibers in your skin begins to degrade, leading to eventual wrinkles and sagging. Vitamin C, working with a phytonutrient called anthocyanin, strengthens collagen, while copper is needed for the proper formation of these two proteins. Eating fruits high in these nutrients may support healthier skin as you age.

Vitamin C

Your body needs vitamin C for the formation and growth of all its tissues, including skin. This nutrient is particularly important for the synthesis of collagen, which forms the basis of a matrix of fibers that gives your skin support. Vitamin C is also a powerful antioxidant that helps shield your cells from oxidative damage. Women require 75 milligrams of vitamin C daily, while men need 90 milligrams.

Anthocyanins

Phytonutrients are compounds found naturally in plants that give them their bright colors and protect them against disease and bacteria. Among the thousands of phytonutrients are anthocyanins, which are responsible for the deep blue, red and purple colors of fruits and vegetables. Anthocyanins work with vitamin C to create cross-links that reinforce and strengthen collagen fibers. The high antioxidant activity of this nutrient also helps protect the collagen in skin from oxidative damage caused by the aging process.

Copper

Copper is an essential trace mineral that assists with the metabolism of ascorbic acid, or vitamin C. It works in conjunction with vitamin C toward the maturation of collagen and the formation of elastin. Adults require 900 micrograms of copper daily.

Sources of Vitamin C

Many fruits are rich sources of vitamin C, but oranges are perhaps the best known, providing 83 milligrams in 1 cup of orange sections. A cup of sliced kiwi, however, provides twice that amount, with 166 milligrams. Sliced strawberries also offer more vitamin C than oranges, with 97.6 milligrams per cup. A team of Japanese researchers studied passion fruit, which contains 70 milligrams of vitamin C in 1 cup, for its ability to assist with collagen synthesis. In findings published in the “Journal of Agriculture and Food Chemistry” in 2010, the researchers concluded that a compound called piceatannol, present in passion fruit seeds -- which are edible -- promotes collagen synthesis.

Sources of Anthocyanins

Fruits high in anthocyanins also supply vitamin C. Blueberries, bilberries, boysenberries, sweet cherries, dark red and purple grapes, raspberries and strawberries all contain anthocyanins in varying amounts, with bilberries and blackberries offering the most. Enjoy berries throughout the summer months, when they are abundant, and freeze them for use in the winter.

Sources of Copper

Dried fruits supply copper in abundance. A cup of pitted prunes, for example, provides 489 micrograms of copper, while a cup of dried apricots contains 446 micrograms. The same serving of dried figs yields 428 micrograms of copper, and a cup of raisins offers 525 micrograms of the mineral. Be aware, though, that dried fruits contain significantly more sugar and calories than fresh fruits. They also offer much less vitamin C than their fresh counterparts.

About the Author

Paula Martinac holds a Master of Science in health and nutrition education from Hawthorn University, with an emphasis on healthy aging, cancer prevention, weight control and stress management. She is Board Certified in holistic nutrition and a Certified Food and Spirit Practitioner. Martinac runs a holistic health counseling practice and has written extensively on nutrition for various websites.